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Friday - 9/25/20

Writer's picture: EllieEllie

We will end the week with another workout that will test your endurance. Don’t let the small numbers in the workout description fool you. By the end of today’s WOD, you will have completed a total of 27 inchworm push-ups, 54 goblet squats, and 81 kettlebell deadlifts. You will have also rowed one mile. It’s a lot, but you can do it!


If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):


Rx:

For time:

3 rounds:

3 inchworm push-ups

6 kettlebell goblet squats (71lb, 53lb)

9 kettlebell deadlifts (71lb, 53lb)


Row 800 meters


3 rounds:

3 inchworm push-ups

6 kettlebell goblet squats (71lb, 53lb)

9 kettlebell deadlifts (71lb, 53lb)


Row 800 meters


3 rounds:

3 inchworm push-ups

6 kettlebell goblet squats (71lb, 53lb)

9 kettlebell deadlifts (71lb, 53lb)


Beginners should substitute inchworms for inchworm push-ups and reduce the weight of the kettlebell. Beginners can also shorten the row. If performing three inchworms each round is still too difficult, reduce the number further. Doing something is always better than doing nothing! A beginner’s version of today’s workout could look like this:


Scaled 1:

For time:

3 rounds:

3 inchworms

6 kettlebell goblet squats (20lb, 15lb)

9 kettlebell deadlifts (20lb, 15lb)


Row 500 meters


3 rounds:

3 inchworms

6 kettlebell goblet squats (20lb, 15lb)

9 kettlebell deadlifts (20lb, 15lb)


Row 500 meters


3 rounds:

3 inchworms

6 kettlebell goblet squats (20lb, 15lb)

9 kettlebell deadlifts (20lb, 15lb)


Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:


Scaled 2:

For time:

3 rounds:

3 inchworms to kneeling push-ups

6 kettlebell goblet squats (53lb, 35lb)

9 kettlebell deadlifts (53lb, 35lb)


Row 800 meters


3 rounds:

3 inchworms to kneeling push-ups

6 kettlebell goblet squats (53lb, 35lb)

9 kettlebell deadlifts (53lb, 35lb)


Row 800 meters


3 rounds:

3 inchworms to kneeling push-ups

6 kettlebell goblet squats (53lb, 35lb)

9 kettlebell deadlifts (53lb, 35lb)


Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!


Not sure what some of the movements are? Click on the following links for more information:




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